Anyone who reads my column regularly has by now deduced that I am a proponent of living a balanced and healthy lifestyle; the benefits, besides feeling and looking your best, include increased energy, improved mental acuity and prevention of many diseases.

This is accomplished by eating a varied and nutritious diet, exercising regularly, living a clean lifestyle, and using common sense in our daily choices.

However, practicing what I preach is not always easy, even for me. And the impact of living a not-so-healthy lifestyle can manifest itself in many ways, from weight gain to stress to disease. So I thought we might all benefit from a miscellaneous list of tips and facts for living long and well. This column and the next will be devoted to these tips, and I hope you will find them as interesting and helpful as I have! * To drastically reduce the risk of hypertension, coronary artery disease, strokes, cancer and diabetes, avoid as many aspects of indulgence as possible (alcohol & drugs, fatty foods, smoking, sedentary living, etc.).

* Generously apply sunscreen with a minimum sun-protection factor of 15 at least 20 minutes before spending time outdoors; this will help prevent skin cancer.

* If you have any risk factors for heart disease, immediately begin to reduce them and start living a heart-healthy lifestyle. The primary risk factors for heart disease are; high cholesterol, elevated triglycerides (the storage form of fat), cigarette smoking, hypertension (high blood pressure), diabetes and family history of heart disease.

* Many doctors recommend that hypertensive patients should reduce body weight, reduce sodium intake to less than 2,000mg per day, eat a diet rich in fruits and vegetables and begin a regular exercise programme before starting anti-hypertensive medication.

* We all know we should brush our teeth after a meal to prevent tooth decay and gum disease, but when this is not possible, rinsing with water will help to neutralise the acid created by eating, and help to reduce plaque-causing bacteria from sticking to your teeth.

* Pressure or pain in the chest behind the breastbone and spreading to the arms, shoulders, back and jaw, feelings of weakness, shortness of breath, lightheadedness, nausea and dizziness are all early warning signs of heart problems. See your doctor immediately if you experience any of these symptoms.

* According to the American Council for Headache Education, you should also call your doctor if you: Have three or more headaches a week; need to take something every day to relieve headache pain; have a fever or stiff neck with the headache; experience slurred speech, unsteadiness on your feet, or weak or numb arms or legs.

* On average, most people spend almost a quarter of their workday on their feet, and in a lifetime, according to studies, most of us have walked enough to have completely circled the globe four times. Therefore, it is important to wear proper-fitting shoes and avoid weight gain to minimize foot pain.

* Cold and flu viruses are most commonly spread by shaking hands with an infected person, or by touching something handled by an infected person. If you then touch your mouth, nose or eyes you can infect yourself. Wash your hands frequently when around people with colds or flu, and keep a safe distance from anyone who is coughing or sneezing.

* Feed a cold, if you do get one. Doctors recommend eating well to give your body the energy it needs to fight off a cold. Eat citrus fruits and leafy green vegetables for vitamin C and other antioxidants, nuts and lean meats to provide extra energy, and liquids to stay hydrated.

* Heartburn occurs when gastric juices, designed to digest food in the stomach, come up into the esophagus. Chronic heartburn can leave the esophagus with scar tissue and potentially even change the type of cells in the lining to cells that may be more likely to develop cancer. Modify your diet and if heartburn is still a problem, get treatment.

* Research has shown that older adults can improve higher brain functions by engaging in some form of regular physical activity. Any type of aerobic exercise appears to get blood pumping to the brain, helping people think more clearly and improving functions such as making new decisions, juggling tasks and learning new skills. Such brain functions are among those that show the great decrease in efficiency with age.

Be sure to read next week to learn more tips on living healthy and becoming Body Wise!